Bassman Fall Half Distance Triathlon - Triathlon1/2 Ironman

I set my expectations low for the swim; my bike crash and seperated shoulder effected how much swim training I could do with just starting swimming mid-July and about 2 weeks ago my shoulder acted up again so I was on maintance hoping to get to the starting line healthy enough to swim.

I had swam about 15' in the pond the day before and felt like I was swimming in something in a Steven King novel. It was like it had been a forest but now was a pond with all these tree stumps stripped of bark that were maybe 2-3' tall and this long fine seaweed growing..it was creepy. Turns out I swam the course wrong so the real course we skipped the submerged forest for the most part.

As per my normal routine, I dance around wave at the crowd and be silly at the swim start. Everyone is facing the buoys ready to go but me I'm turned around waving like crazy at my family. The start and off I walk..it was shallow so I walked a bit then swam to the gate in the middle of the lake.I was pretty thrilled in that I was still with the pack at the first gate...go to the far side..around the buoy..then the buoy by the damn and see a women backstroking who is swimming faster than I am...hmmm...make to the far side buoy and start talking to the women. We talked the next lap around the pond..it was great fun. Every time it was shallow we'd both walk...we introduced ourselves...Ginny was her name...she was having anxiety issues. I see the swim start and turn around..wow that was pretty fun for loop 1. Wave at my family see Kevin and Libby ...and wave some more...finish get around start line and go back out..now Ginny and I are close and chatting. She says I hope we ride together on the bike.

Another highlight was I caught a guy from the wave ahead of me...cool:) Keep swimming...felt really good but could tell I was fatiguing and what form I have was getting a bit sloppy...at dam caught another guy...whoop whoop!!

Remembered to keep trying to pee while swimming..empty bladder is good for long bike with no bathrooms..was sucessful.

Just kept going...got to the finish feeling darn good for me. I was afraid I'd be last out of the water and I wasn't....about 7 folks behind me.

My sighting was good and only twice did I find I was going off course..fastest way to swim is a straight line.

I was pleased that I felt pretty good and could have gone further....I enjoyed the swim the most of the whole race; seem strange but swimming doesn't hurt like biking/running does. When I have set such low expectations other than to finish it is easy to achieve the goal. I think I need to start doing very low expectations for the bike/run portion of tris.

Check how I did on the mantra for the day:
judge free-yep, moment focused-yep, grateful to be here-very much here on the swim, enjoy every moment.... really it is being like a kid...race to have fun-it was great fun...I did feel like a kid out there



Keep working on swim technique which is going to net me the most time. I give away so much time on the swim but am dedicated to working on improving this.

See 2 hour IM swim is really possible...but with hard work on off season goal 1:45 or better.

Long way from swim exit to run on soft beach heading back to transition hear my family, Alison and Rob cheering for me...so cool...slowed down and walked some on the soft beach no reason to get HR way up for barely any gain. Ran to far end of transition area then most of the way up to my rack towards the front. Wetsuit off, dried feet off some, threw my wetsuit and swim stuff by border, loaded extra stuff in pocket of jersey, wicking hat, helmet glasses on, gloves on...took bike off rack and it tipped losing 50% of water in aero bottle. I knew we didn't get water until mile 29...crap that isn't enough..so took my handheld water thing for run and used it to fill up aerobottle....it turned out that was a wise adjustment.

Ran slowly out of T1 saw my family again mounted my K Factor and was off.

I was slower than my normal kick butt transitions but honestly it was more important to me to remember everything as they didn't have aid stations that could help me if I needed something.

I started passing folks right away and then it got lonely. With a field of only 147 out of 175 that registered being a slow swimming in the last wave of women; meant I was strung out quite a bit behind folks. I pushed a little to hard first few miles realized it and worked to keep my HR below 150. Strange thing today was my average cadence was really high to start. I couldn't find a gear that felt comfortable riding in my golden 97 RPMs. I think that this hurt me...I was using a different cassette on my Zipps as it was a flat course than my normal cassette. The other thing lately that has me puzzled is my riding has seemed flat and that I've actually gotten worse last 4-6 weeks. I had hoped it was just weird whatever...turns out in the race I was slower than I thought I should be given my earlier season training but not that far different than how I have been riding.

First lap weather felt good...not humid..not hot...just comfortable. At mile 10 marker I was at 28:30 which is over 20 mph...I was like what? surprised but at mile 15 I was averaging 17ish just doing quick math in my head. I had my power tap set to power, cadence and HR so I never know my speed or time. I race by feel..with guidelines on my power and HR. It helps me keep judgment free and allows me to have the best race experience and actually do my best

I felt on the bike I was just hydration/nutrition machine..in come the GE and water and then I have to pee some more. There really was no place to stop easily and pee off to the side so I knew I had to pee on my bike and didn't want to nail my water bottles I had yet to drink from; waited until I finished first GE and swamped out the one from my down tube so I was free to go. It takes way to much energy to try and go. I may need more practice. It would be a small little bit. It wasn't until I came into park to do the turn around I had success..right before water stop..those kids came over as I stopped as I needed 2 water bottles and they took off empties and gave me full ones..I'm thinking ahh...you better be careful as I had just peed like 30 seconds before. I had run out of water in aerobottle about 5 miles from turn around very glad I filled it up with my run water.

My family was in primo spot yelling like crazy for me....sweet:)

On the course besides those working the race there were only two groups of folks cheering..more being lonely.

Second loop I passed one women who passed me while I stopped for water quickly and then one other person. Then no one until the dipper circle part. This one guy I passed wanted to chat, but I went by him to quickly and really needed to pee again. I kept trying to find some place but realized the spot I picked was someones front yard yes rustic but didn't think dropping my tri shorts in their front yard would go over well. So I stopped at an abandoned house no real place to hide so I did my best. The guy passed me asking if I was okay. I caught up with him and decided to ride next to him and chat for a bit. He was lonely and was worried he was last. There were 20-30 folks behind us but we were strung out. I encouraged him and asked about him..he was a runner so I said see you on the run and off I went. Second loop seemed going out there was a headwind but going back seemed like there was one too. Not sure how that could be possible.

I thanked all the volunteers and cops at each intersection and most didn't even acknowledge me.

Ride was uneventful and a bit boring. No one passed me except the leaders who were finishing their second lap while I was doing my first lap. One women from Allision's tri team and I passed each other a few times but in the end I dropped her.

My power was off..normal long rides my NP is in the 150's but most include hills which push NP up. I'm using a different PT computer but really think I've lost some power on the bike last 4-5 weeks.

Ended up 20/37 of women on bike..pretty MOP.

Entire workout (130 watts):
Duration: 3:17:48 (3:19:15)
Work: 1539 kJ
TSS: 162.6 (intensity factor 0.704)
Norm Power: 136
VI: 1.04
Distance: 57.473 mi
Min Max Avg
Power: 0 441 130 watts
Heart rate: 81 154 133 bpm
Cadence: 34 131 98 rpm
Speed: 0 27.3 17.5 mph
Pace 2:12 0:00 3:26 min/mi
Hub Torque: 0 272 50 lb-in
Crank Torque: 0 652 112 lb-in

Loop 1: 1:37:04, NP 141, avg HR 136
Loop 2: 1:39:52, NP 130, avg HR 130
Loop 2 was warmer/humid and more head wind; drop off in power wasn't good pacing though

Nutrition/hydration:
39 oz/hour
927 mg sodium/hour
319 cal/hour
2.75 bottles GE, 2.25 water; 3 Gels, 3 Werthers, 5 shot bloks, sugar babies, 1 chocolate pretzel; did 30-50 cal per 20' every 3rd Gel..started with gel instead of at 3rd as I swam first
Peed like 5 times on the bike only once good; one stop at side of road

Check how I did on the mantra for the day:

judge free:pretty good but could tell I was slower than I had hoped, moment focused:did well most of the time but long time alone to be out there, grateful to be here:was happy I could race with all these amazing athletes , enjoy every moment: enjoyed it mostly. On the whole the biking was neutral in that I just did it executed my plan and didn't really think all that much...it wasn't emotional like swim/run were

Not sure....but my cycling is in a down cycle right now. I did a 50 mile ride in FL and averaged 19 mph in April..this was flat all but 5 miles like Fl. Have my Zipps...strange why I was so slow..sure I had to swim 1.2 miles and run 13.1 so that may have influenced my pacing. Last year I did a relay HIM and averaged 18 on a more difficult course; avged 20 at St. Anthony's this year early in season on flat course. No doubt that something is off on my cycling.

My coach Will thinks that my increased running last 6-7 weeks before HIM just left me fatigued. I really ramped up my running quickly to get up to distance & ready for HIM. His other thought is I fatigue easy and need more recovery time in a general sense. Plus funky year I had it was about getting as ready as I could be not ideal build for HIM.

As I see myself mostly a biker triathlete it is hardest for me to be okay with a sub bike performance. Last week I suspect that would be the case so I'm working hard on being okay with this. I get nothing for being faster. I do this for fun I did my best on that day so need to be pleased with it.

I have lots of room for improvement.

Hear Kevin, Emily, Shasha and Libby cheering me...awesome!

Again key for me was not to forget anything. I emptied my tri top pocket of all the trash I had; loaded up with gels/lava salts, dried feet and put on socks & shoes. Took HRM, hat, empty handheld water holder, and off I went...hoping to find a water station soon to get some water.

Happy how it went...got it all only forgot to take HRM strap for PM off which makes me more comfortable.

Start of run I was cheered by my family as I came out of T2 and right away was looking for a water stop..told one up ahead. Another guy and I came out of transition together. Both of us ran a bit and walked..both of us craving water. He kept asking folks were the water stop was..just ahead we heard over and over..not until just before mile 1.Since I had used my run water to refill my bike aerobottle I had none to start but it was the right choice.

I knew the first 15-20 minutes would be tough; when I get in the rhythm I feel better. Get to water stop fill up and add nuuns got to mile 1 cool.

Run was much more emotional and difficult for me than either swim or bike.

Volunteers on run course were kids from Brooklyn..NYC...only one at each aid station..they had no clue about tris and weren't very helpful. Those directing us some were lying on the ground barely acknowledging us. We didn't really trust they knew what they were doing...it was odd. At aid stations it was help yourself but they wouldn't tell you what was there. Folks told my kids you should go work as a volunteer as you have more energy.Reality is no one volunteered so they got who they could...better to have kids than having to cancel the race.

Run I felt good from mile 2-9, then it got a bit harder just more fatigue in my quads and lower back area until about mile 12 & 13 when it was tough. I did my run/walk thing..normal is 5' running 30-45" walking; today I probably walked more frequently but for shorter times. When I'd start to walk I'd pick a place ahead of me a tree, telephone pole or something that I'd start running again no negotiation as I didn't want to extend my walking to long as it was lots easier.

Many thoughts went through my head while running....all the BT friends pulling for me from across the country and a special BTer in Iraq
(TexasMPGal)who prayed for me while doing her 10 miler army race..got me choked up as why am I so lucky to have folks support me...gratitude here.

Thought about how my life has changed and how fortunate I am that I can do this; how hard this was...swim/bike weren't hard. This hurt, it was hot, it was humid which are two weather conditions I don't really like or bring out my best performance. I saw most everyone was struggling a bit felt fortunate to be with these athletes..I'm one to now.

I see my family again at mile 5, and again at mile 8 and 13..they picked great spot on a hill to encourage everyone. Seeing them always made me weepy.

As I was doing the end of first loop at mile 5; I heard cowbells; and thought it may be my family so I yelled loudly through the woods.."Is that my daughters" quick as a wink Shasha comes running down the path in her perky self and goes crazy. I feel like the luckiest Mom as all three girls yell, ring their BT cowbells and a couple run along side of me. Kevin says something like next time you'll be a HIM. Emotions go crazy but motivation to keep going.

The whole run I tried to say something to everyone I passed and there were lots of out and backs even with few folks I saw a lot of people at certain places. I needed all the encouragement I could get. One guys stood out with his super comment. Most folks didn't say anything unless I initiated it.

One guy I said "you having fun"..his response fun? I said fun in a painful sort of way and he laughed.

Saw Rob and high 5ed him...very fun. Wish more BTers were racing as getting BT love keeps me motivated at races during the run when I need it most.

When I got to mile 10 I got emotional and overwhelmed with what I was about to finish. I had thought I could do it but doing it and experiencing is different. I have done so much in my life to turn it around I was full of
emotions...started to cry and then wheeze...but it was good.

My daughters were waiting for me just before mile 13 and I knew it...called out for them and Shasha ran up to me and encouraged me and ran beside me and we caught up to Emily. It was so cool to have them there for me...we walked up the hill, Em says someones going to catch you Mom so we started running and they ran around the sides and Libby came up and ran with me. They were just started giving out awards so they said here is a runner coming in and everyone cheered..it was really cool.. I was so glad to be able to stop moving..hurt everywhere..overwhelmed that I did it, a little sad when I saw my time as I had thought I'd easily go sub 7. Time doesn't really matter though...took some time to adjust to how I did.

Mile 1: 10:39 includes getting water adding nuuns
Mile 2: 12:25
Mile 3-5: 35:20 includes water bottle fill and bathroom stop=11:40
Mile 6: 12:53
Mile 7/8: 22:43= 11:22; includes getting water bottle filled
Mile 9: 13:04
Mile 10: 12:42
Mile 11: 4:24/1:42 bathroom/9:08= 13:32 run time/cried/emotional
Mile 12: 11:53
Mile 13: 13:59
Last .2 mile: 2:38
Mile markers weren't necessarily accurate

I want to be a better runner and not get so fatigued so easily in races. I'm not even sure that is possible. Just once I'd like to surprise myself running faster than I thought I could. It has never happened. I'm always so much slower than my regular easy aerobic running. What will it take for me to get better at this? Is it possible? I'm determined to make it so.

After I finished my oldest two daughters went back on the course to cheer folks on as they promised they'd be there for them next lap...where they were two laps of out and backs. They'd have ongoing conversations with folks multiple times. Turns out the last two women Emily & Shasha ran in with one was Ginny the one I had a blast swimming with. I know from struggling having a kind word or support when you don't expect it can be a huge thing...I'm so proud of my daughters as they were out there cheering and encouraging everyone.

Nutrition/hydration:
44 oz/hour
1118 mg sodium/hour
130 cal/hour
4 gels & 5 water bottles with nuuns...did every 30' gel, Lava salt and goal to have finished water bottle..I think I may have drank 6 but not always did I fill all the way up given weird water stops. 2 bathroom stops. Headache later in day...sign of some degree of dehydration..and more yellow urine post race..race it was nice and light.

Check how I did on the mantra for the day:

judge free-yep, moment focused-yep except one time thinking how the heck when this is so hard and hurts to much can I do an IMLP..who am I kidding, grateful to be here-big time, enjoy every moment: well I enjoyed it as much as I could in a painful tough way.

I need to develop into stronger runner. I just get fatigued and then slow way down. I was injured more than half the year which hampered my run training so just to do this and be able to run most of the way is awesome (but still a bit sad that I was as slow as I was)

Weather was against me as it was hot and humid; normal high for the day is 69 not 82 and humid.

Kept walking; drank recovery drink & had yogurt; talked with my family who were so supportive and kind; I was so tired and sore I couldn't touch the ground to pick up anything; ate some food; realized I came in 2nd but they had already given out Athena award before I finished so that was a bit weird as my finishing time was never posted. I ended up 3rd in my AG..kind of nice to be old....28/36 of the women and I was the 5th oldest women.

Bike placement 114 & run 117...interesting pretty close; I think it was a hard day for lots of folks on the run.

Another BTer who did Bassman HIM pointed out high for day was 90-92 not 80 ..explains a lot as I don't do my best in heat/humidity. I looked at average times for swim 41:55, run 2:17; just for kicks I compared that to Patriot a HIM here in MA avg swim time 34:25, run 2:05. I thought the swim was long...but what do I know; run times were slow as it was hot/humid....Patriot weather was perfect.

My husband Kevin was so kind to me all weekend; trying hard to do what was best for me and keeping kids happy and allowing me to be totally focused on the race. He planned the hotels, made sure everything went smoothly, carried endless stuff here and there and was a huge support for me..really made it so much better for me to feel loved and cared for.

Looking ahead I see I need a lot of work to get ready for an IM. Honestly doing this scares me a bit for next July. I know I only trained for a HIM but man it was difficult. IM is going to be much more difficult...what have I gotten myself into? I need to trust my coach and his wisdom to prepare me to be ready.




Strange thing is I felt I was well prepared for this race; that I had trained smart given my bike crash and worked for last month towards doing a HIM; racing today I didn't feel prepared in certain ways...nutrition was perfect but my body just fatigued earlier than I expected and didn't hold up well. Goal in long course stuff to keep fatigue at bay. The bike ride my legs hurt even though I wasn't going hard/fast for me. I'm not sure if it was an off day or what.

Limited my ability to perform..age, weight, heat/humidity.

I wrote this in my blog today.....

As memory of my time fades, one thing about how I handled myself remains, what my kids observed about me; I'm their role model; how I handle doing something hard they'll remember, how I raced as they watched me struggle and how each time they saw me I was struggling a bit more and went on to finish; how I dealt with the disappointment of a slower time they'll remember; as these are real life lessons...time really is irrelevant. I did my best and I need to be proud of that. Yesterday I wasn't such a good role model for my girls; today I will strive to do better.

I look back to me in 2003, I was lazy, weighed over 250 pounds and was not such a good role model for my kids as to health/fitness. Somehow I was lucky to find a way to lose weight; preserve at it when it was hard; work towards fitness too; reality is I'm pretty old to start doing this tri thing; I have below average abilities; but I like it and work hard at it that is what matters.




This was first time they had done a HIM. They need to make some improvements..port a potty on bike and second aid station; volunteers who remain upright and engaged so we know where to go on run course; run course is like a crazy maze and very confusing with signs as there were two distances running at the same time plus a du. No food for spectators to buy or eat. My family was stuck in the park for 8+ hours with only snacks we had in car. Hard to leave and come back as they didn't want to miss me or give up their parking spot. Folks directing us where to park to be time efficient.

Plus things...great folks doing the race; good vibe about the race; venue is great (can camp or rent cabins which we didn't know), great technical ts , I see a lot of potential but some bugs need to be worked out.